Nutrition for Post-College Athletes

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Questions and Answers

What is a recommended nutritional focus for college athletes after graduation?

Exclusively consuming plant-based diets

Increased daily caloric intake

Nutritional self-care skills (correct)

Avoiding all types of alcohol

Which vitamin is specifically recommended to be increased for masters athletes?

Vitamin A

Vitamin B12

Vitamin D (correct)

Vitamin C

What is a common concern for vegetarian athletes regarding their diet?

Insufficient intake of essential amino acids (correct)

High levels of saturated fats in plant oils

Excessive caloric consumption from animal products

Overreliance on dairy products for protein

Which minerals are recommended to be increased for masters athletes?

Calcium and magnesium Signup and view all the answers

How should a vegetarian athlete complement their protein intake?

By combining grains with legumes and nuts/seeds Signup and view all the answers

What is the recommended carbohydrate consumption for athletes with Type 1 diabetes during exercise?

15 to 30 grams every 30 to 60 minutes Signup and view all the answers

During which trimesters is additional caloric intake particularly important for pregnant athletes?

Second and third trimesters Signup and view all the answers

What is the average additional caloric intake recommended for pregnant athletes?

300 kcals/day Signup and view all the answers

How much protein is typically needed additionally for pregnant athletes each day?

20 to 25 grams Signup and view all the answers

What is the recommended daily intake of folate for pregnant athletes?

600 µg/day Signup and view all the answers

Which vitamin aids in collagen formation and immune function for pregnant athletes?

Vitamin C Signup and view all the answers

What is the recommended iron intake for pregnant athletes?

27 mg/day Signup and view all the answers

Why is it important for coaches and teammates to recognize the signs of hypo- and hyperglycemia in diabetic athletes?

To prevent potential medical emergencies Signup and view all the answers

What is the recommended daily intake of Vitamin A for pregnant athletes?

750 to 770 µg (RAE)/day Signup and view all the answers

Which food is NOT a source of magnesium for pregnant athletes?

Chicken Signup and view all the answers

How much iron is recommended daily for pregnant athletes?

27 mg/day Signup and view all the answers

What is the recommended calcium intake for children and teens aged 9 to 18 years?

1,300 mg/day Signup and view all the answers

Why is it important for child athletes to maintain adequate caloric intake?

To meet sport needs and growth Signup and view all the answers

What is a primary reason for athletes to avoid alcohol consumption?

Alcohol is a source of empty calories Signup and view all the answers

What is the effect of using alcohol on body composition in athletes?

It can increase body fat Signup and view all the answers

What should college athletes prioritize when planning their meals?

No skipped meals Signup and view all the answers

Which group constitutes the largest percentage of diabetes cases?

Type 2 diabetes Signup and view all the answers

What is a common treatment requirement for Type 1 diabetes?

Insulin injections Signup and view all the answers

Which of the following symptoms is NOT commonly associated with diabetes?

Highly increased energy levels Signup and view all the answers

Among which population should careful self-monitoring of insulin levels be particularly emphasized?

Athletes with Type 1 diabetes Signup and view all the answers

What typically enhances glucose uptake and may reduce the need for insulin in Type 2 diabetes?

Regular exercise Signup and view all the answers

Which athletes require special dietary considerations due to the nature of their sport?

Athletes who are vegetarians Signup and view all the answers

Which factor is a primary cause of hyperglycemia in diabetes?

Insufficient insulin production Signup and view all the answers

What is a recommended guideline for athletes with diabetes before exercising?

Follow MyPlate food recommendations Signup and view all the answers

Which of the following is a recommended skill for college athletes to develop for life after graduation?

Nutritional self-care skills Signup and view all the answers

Which mineral is specifically recommended to be decreased for masters athletes?

Iron Signup and view all the answers

What is a special consideration for vegetarian athletes when following a plant-based diet?

Complementing protein sources Signup and view all the answers

How should masters athletes manage their dietary needs in light of chronic diseases?

Balance nutrient intake according to health conditions Signup and view all the answers

Which aspect of nutrition should vegetarian athletes pay close attention to when eating out?

Quality and variety of vegetarian options Signup and view all the answers

What is the recommended daily intake of magnesium for pregnant athletes?

350 to 360 mg Signup and view all the answers

Which of the following foods is a good source of vitamin A for pregnant athletes?

Spinach Signup and view all the answers

What is the primary reason why caloric intake for child athletes must increase?

Facilitate growth Signup and view all the answers

What is one of the caloric needs considerations specific to college athletes?

Avoiding skips in meals Signup and view all the answers

What is a common nutritional concern for pregnant athletes?

Insufficient calcium intake Signup and view all the answers

Which mineral is specifically required for red blood cell production in pregnant athletes?

Iron Signup and view all the answers

Why are children less tolerant of heat during physical activities?

Reduced sweating ability Signup and view all the answers

What is one of the reasons athletes are advised to avoid alcohol?

It provides empty calories Signup and view all the answers

What is the typical range of additional calories needed daily for pregnant athletes?

25 to 800 kcals/day Signup and view all the answers

Which nutrient is important for DNA synthesis and red blood cell production during pregnancy?

Folate Signup and view all the answers

What is the recommended intake of protein for pregnant athletes above their normal needs?

20 to 25 grams Signup and view all the answers

During exercise, how many grams of carbohydrates should athletes with Type 1 diabetes consume every 30 to 60 minutes?

15 to 30 grams Signup and view all the answers

Which of the following is NOT a recommended source of carbohydrates for athletes with Type 1 diabetes during exercise?

Peanut butter sandwich Signup and view all the answers

What should be available to manage potential diabetic emergencies during athletic activities?

Insulin and syringes, along with glucose tablets or juice Signup and view all the answers

What is the recommended intake of Vitamin C for pregnant athletes?

80 to 85 mg/day Signup and view all the answers

Why is it necessary for coaches and teammates to be educated about diabetic emergencies?

To effectively respond to signs of hypo- and hyperglycemia Signup and view all the answers

Which type of diabetes constitutes approximately 95% of diabetes cases?

Type 2 diabetes Signup and view all the answers

What is a primary requirement for managing Type 1 diabetes effectively?

Insulin injections Signup and view all the answers

Which population typically requires special dietary considerations due to the nature of their sport?

Collegiate athletes Signup and view all the answers

Which symptom is commonly associated with diabetes?

Excessive thirst Signup and view all the answers

What best describes the characteristic of Type 2 diabetes?

Body produces too much insulin Signup and view all the answers

Which group of athletes generally requires careful self-monitoring of insulin levels?

Athletes with diabetes Signup and view all the answers

How is glucose uptake primarily enhanced during exercise for individuals with Type 2 diabetes?

Enhanced glucose sensitivity Signup and view all the answers

Which of the following populations represents individuals requiring special dietary considerations?

Masters-level athletes Signup and view all the answers

Study Notes

Special Considerations in Sports Nutrition

Various populations require specific dietary adjustments beyond standard recommendations for athletes.

Which Populations Require Special Considerations?

Athletes with diabetes
Pregnant athletes
Child and teen athletes
Collegiate athletes
Masters-level athletes
Vegetarian athletes

Diabetes

Affects approximately 29.1 million people in the United States.
Three-quarters are diagnosed; the remainder are undiagnosed.
A metabolic disease affecting carbohydrate metabolism.
Causes hyperglycemia, ketosis/ketoacidosis.
Increases risk of heart and kidney disease.
Causes peripheral nerve damage.
Involves the hormone insulin with decreased insulin release and decreased sensitivity to insulin.

Types of Diabetes

Type 1 Diabetes

Diagnosed most often in children and young adults
Constitutes ~5% of diabetes cases.
Also known as insulin-dependent diabetes
Pancreas fails to produce enough insulin
Treatment requires insulin injections

Type 2 Diabetes

Most prevalent in middle-aged and older adults.
Constitutes ~95% of diabetes cases.
Known as non-insulin-dependent diabetes
Pancreas produces enough or too much insulin
Cells are insulin insensitive/insulin resistant.
Treatment includes medicine, diet, and exercise.

Common Symptoms of Diabetes

Excessive thirst
Excessive urination
Dehydration
Unexplained weight loss
Excessive hunger
Poor wound healing
Dizziness
Headache
Blurred vision

Diabetes and Exercise

Type 1

Requires careful self-monitoring
- Insulin timing
- Insulin dosage
- Meal timing
- Meal composition

Type 2

Comparatively easier to manage.
Requires some self-monitoring.
Insulin not usually required due to exercise enhancing glucose uptake.

Pre-exercise Glucose Guidelines

Glucose levels are used to determine exercise safety.
Levels <100mg/dL: requires carbohydrates before exercise.
100-250mg/dL: Safe to exercise
250mg/dL with ketones: Do not exercise, adjust insulin/medication and retest.
250mg/dL without ketones: Exercise can be initiated.
300mg/dL without ketones: Exercise with caution.

Signs and Symptoms: Hypo- and Hyperglycemia

Symptoms of hypoglycemia include: sweating, pounding heart, hunger, shakiness, confusion, lethargy, incoordination, slurred or difficult speech, irritability, headache, and nausea.
Symptoms of hyperglycemia include: nervousness, restlessness, thirst, fatigue, blurred vision, muscle cramps, nausea, and abdominal pain.

General Nutritional Recommendations for Athletes with Diabetes

Follow MyPlate food recommendations.
Maintain regular eating schedules.
Maintain consistent carbohydrate amounts at meals/snacks.
Athletes needing insulin should learn the best meal timing, carbohydrate intake, and dosage for optimal blood sugar before exercise.

Diabetic Athletes and Long-Duration Exercise

Consume carbohydrates during and after exercise.
Type 1 athletes should consume 15-30 grams of carbohydrate every 30 to 60 minutes during prolonged exercise.
- 8 oz of 6-8% sports drink
- 1 single serving of sport gel
- 1 fig bar
- 8 oz of 1:1 juice to water mix

Avoiding Diabetic Emergencies

Closely monitor the athlete for hypo- and hyperglycemia symptoms
Keep insulin and syringes available.
Have glucose tablets, juice, or regular soda available.
Educate coaches, parents, and teammates to recognize signs and symptoms of hypo- and hyperglycemia.

Considerations for Pregnant Athletes

Competition
Exercise intensity and volume
Physician recommendations
Dietary recommendations

Special Dietary Concerns for Pregnant Athletes

Daily Caloric Intake, Protein Consumption, B vitamins, Vitamin C, Vitamin A, Magnesium, and Iron.

Daily Caloric Intake for Pregnant Athletes

Average 300 kcals/day needed.
Range 25 to 800 kcals/day.
Variability based on the athlete type, training needs, and energy expenditures.
Especially important during the second and third trimesters.
Weight gain (25-35 pounds) monitors caloric intake.

Protein Requirements for Pregnant Athletes

Protein needs are slightly increased: about 20 to 25 grams of extra protein/day.
Meeting needs is usually easy with appropriate caloric intake.
Foods include skim milk, beef, chicken, fish, beans, lentils, other legumes, and nuts.

B Vitamin Requirements for Pregnant Athletes

Essential for energy production and tissue development.
Folate is especially important for DNA synthesis, red blood cell production, and nervous system development.
Recommended intake: 600 µg/day.

Vitamin C Requirements for Pregnant Athletes

Critical for collagen formation, hormone synthesis, and immune function.
Improves iron absorption.
Increased intake of 80–85 mg/day.

Vitamin A Requirements for Pregnant Athletes

Essential for cell differentiation and immune function.
Increase intake to 750-770 µg (RAE)/day, ideally from foods (spinach, broccoli, tomato juice, and carrots), not supplements.

Magnesium Requirements for Pregnant Athletes

Necessary for muscle contraction and energy production.
Increase intake by 40 mg to 350-360 mg/day.
Foods include whole wheat, tofu, yogurt, beans, nuts, some fish, and spinach.

Iron Requirements for Pregnant Athletes

Required for red blood cell production, oxygen delivery, and energy levels.
Increase intake to 27 mg/day.
Include foods like beef, poultry, fish, legumes, and iron-fortified grains.
Supplementation may be needed.

Nutritional Considerations for Child and Teen Athletes

Caloric intake:

Must provide for growth and meet sport needs.
Must be enough to maintain the child's growth.

Fluid Requirements:

Children are less tolerant of heat; reminders to drink fluids are needed.
Improve intake through fluid availability and flavor.

Vitamin/Mineral Requirements:

Calcium recommendations: 1,300 mg/day for children and teens (ages 9-18).
Iron recommendations:
- 8 mg/day for teens (ages 9-13).
- 11 mg/day for males (ages 14-18).
- 15 mg/day for females (ages 14-18).

Nutritional Considerations for College Athletes

First exposure to meal planning.
Caloric needs may increase.
Develop a meal plan that avoids skipping meals.
Avoid alcohol.
Develop strategies for maintaining healthy eating habits after college graduation.

Why Athletes Should Avoid Alcohol

Use is banned in some sports.
Can be illegal for some ages.
Safety issues (driving).
Nutritionally "empty," poor carbohydrate source.
Can increase body fat.
Stimulates appetite.

Preparing College Athletes Nutritionally for Life After Graduation

Calorie needs will likely decline.
Continue to develop nutritional self-care skills: meal planning, cooking, grocery shopping, and managing business/social life, including alcohol intake, dining out, and travel nutrition.

Special Considerations for Masters Athletes

Altered caloric needs.
Altered vitamin and mineral needs:
- Decrease chromium.
- Decrease iron.
- Increase vitamin D.
- Increase calcium.
- Increase magnesium.
Chronic diseases.
Food-drug interactions.

Famous Vegetarian Athletes

List of athletes and coaches who follow or have followed a vegetarian diet (e.g., Hank Aaron, Venus Williams, etc.) (Note: this list has now been expanded with athlete examples).

Special Considerations for Vegetarian Athletes

Plant-based diet.
Vegetarian types: Semi, pesco, lacto-ovo, lacto, ovo, vegan.
Protein intake (complementing).
Vitamin D and B12.
Zn, Ca, and Fe intake.

Complementing Proteins for Vegetarians

Animal products (meat, dairy, eggs), soy products (tofu, tempeh), grains, legumes, nuts, and seeds are complementary.
Grains are not a complementary match to nuts/seeds but can combine well in recipes.

Vegetarian Dining Resources

Websites and guides to find vegetarian restaurants for athletes. (e.g., www.vrg.org, www.vegdining.com)

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Description

Explore essential nutritional guidelines for college athletes transitioning to life after graduation. Discover key vitamins and minerals that are particularly beneficial for masters athletes, as well as strategies for vegetarian athletes to enhance their protein intake. This quiz covers important dietary considerations to maintain peak performance and overall health.